CrossFit South Bend

[eliteaccordion][elitetoggle title=”Whats going on this week!”]

This Week! June 30th is CrossFit South Bend’s 9 year anniversary party! Click here to let us know you’ll be going!

Our CFSB Garage sale has been launched! Click here for the details

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Jorts Day July 4th – more details to come

Bring A Friend Day July 21st – more details to come!

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[eliteaccordion][elitetoggle title=”Monday 6.25″]

FIT

A.
E60s
10-15 Left Leg Glute Bridges
10-15 Right Leg Glute Bridges
5 Box Jumps with step down – challenging – but don’t eat shit
x 3 Sets (9 min)
+
E60s
30-60s Left Clamshell Side Plank Hold
30-60s Right Clamshell Side Plank Hold
5 Hang Muscle Cleans
*work technique, stay light
x 4 sets (12 min)

B.
For time – 8 minute cap
27 Kettlebell Swings
40 Singles/Double Unders
21 Kettlebell Swings
70 Singles/Double Unders
15 Kettlebell Swings
90 Singles/Doubles

COMP

A.
E60s
10-15 Left Leg Glute Bridges
10-15 Right Leg Glute Bridges
5 Box Jumps with step down – challenging – but don’t eat shit
x 3 Sets (9 min)
+
5-10 Left Side Plank Clamshells
30-60s Right Side Plank Clamshells
5 Hang Muscle Cleans
*build
x 4 sets (12 min)

B.
For time – 8 minute cap
9 UB Hang Power Cleans
40 Double Unders
7 UB Hang Power Cleans
70 Double Unders
5 UB Hang Power Cleans
90 Doubles

Score:
A. no score B, weight left on bar and total time or reps in cap

Notes:
A.
-Be explosive on the concentric portion of the Glute Bridge
-Pick a height that gets your hips having to work – but don’t eat shit – I want a power position landing for this
-For clamshells – fit is hold, Comp is reps
-If you look pretty on the Hang muscle cleans, build – just work on opening those hips

B.
Start with something challenging, you can take weight off but you can’t put it back on
if you can’t perform it UB you MUST take weight off and repeat that set

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[eliteaccordion][elitetoggle title=”Tuesday 6.26″]

FIT

A.
EMOM
Max UB Incline Push Ups
4+Max Strict Pull Ups/Ring Rows
Rest
x 8 Sets (24 min)

B.
For Quality
2-6 Pull Ups *can be banded
25ft Handstand Walk/50ft Bear Crawl *CF Standard
10-20s Tuck Sit
x 7 Sets (21 min to finish)

COMP

A.
EMOM
Max UB Strict Dips/Ring Dips
4+ Max Strict Pull Ups
Rest
x 8 Sets (24 min)

B.
For Quality
2 Muscle Ups
25ft Handstand Walk
10-20s L-sit/Tucksit Hold
x 7 Sets (21 min to finish)

Score: A, total reps pushing, total reps pulling. B, nothing, for quality.

Notes:
Fit B: Pull ups can be with or withou band, practice kipping pull ups, chest to bar, or strict pull ups.

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[eliteaccordion][elitetoggle title=”Wednesday 6.27″]

FIT & COMP

A.
For time – 36 min cap

Row 500m
rest/walk 2 min
x 3 sets

Run 400m
rest/walk 2 min
x 3 sets

Bike 25/20 Calories
rest/walk 2 min
x 3 sets

Score: Bring in a phone/watch and try to keep your score each round, note your pace range for each one. i.e.

If you didn’t bring anything, and timing is too complicated…just do it

Row: 2:00 – 2:05, Run: 1:45 – 1:50, etc

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[eliteaccordion][elitetoggle title=”Thursday 6.28″]

FIT

A.
EMOM
Back Squat x 5
20-40s Forearm Plank
rest
x 4 Sets (12 min)

B.
E90s
9-12 Reverse Lunges – left leg front
9-12 Reverse Lunges – right leg front
20-30s Left Side Plank
20-30s Right Side Plank
x 3 sets, build (15 min)

C.
Sled Push
10s All out @ moderate load
rest 1:30 between rounds
x 5 sets (8:20)

COMP

A.
@20X1
Back Squat – build to a tough 6
12 Min Cap

B.
E90s
9-12 RFESS – left leg front
9-12 RFESS – right leg front
9-12 Left Arm Teapot
9-12 Right Arm Teapot
x 3 sets, build (15 min)

C.
Sled Push
10s All out @ moderate load
rest 1:30 between rounds
x 5 sets (8:20 min)

D. Optional: This means not during class time/not coached
4×6 Barbell Glute Bridge

Score: A, back squat weight. B, lunge weight. C, don’t score – only do.

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[eliteaccordion][elitetoggle title=”Friday 6.29″]

FIT

A.
9-12 Barbell Bench
9-12 Ring Rows
x 5 Sets
20 minutes to finish

B.
10 Heavy Shoulder to Overhead
20 Scaled Toes to Bar
30 Cal Bike
x 2 Sets (12 min cap)

COMP

A.
6-9 Barbell Bench
9-12 Ring Rows
x 5 Sets
20 minutes to finish

B.
10 Heavy Shoulder to Overhead
20 Toes to Bar
30 Cal Row
x 2 Sets (12 min cap)

Score: A, bench weight. B. weight and time.

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[eliteaccordion][elitetoggle title=”Saturday 6.30 CLOSED – 9 YEAR ANNIVERSARY PARTY AND BEACH WOD!”]

Details here!

https://www.facebook.com/events/1753121124782254/

This is all subject to change depending on the weather…

We are going to shut down for the day on Saturday 6/30

Arrive at the beach at 10:00am
Beach workout at 10:30am
Silver Beach Pizza and Drinks at 12:00pm
Ice Cream Optional after!
Volleyball, Spikeball, Games, Sand Castles after until whenever![/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 7.1″]

FIT & COMP

Recover

A.
Foam Roll
Everything!

B.
30 min amrap
Bike 60s
Spiderman Crawl x 6 Steps
5 Goblet Squats
Run Down and Back
5 Scap Pulls + 10s Hanging Stretch
5 Thoracic Extensions each side

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